100 box jumps 

80 hand release push ups 

60 deadlifts 

40 front squats 

20 shoulder to overhead 

Rx = 70/50

4 x 3 hang snatch pulls 

wod

21/15/9

hang power snatches 50/35 kg

42/30/18

air squats 

30 minuten amrap 

10 slam ball cluster 20/15 kg

10 alternierende strict press 2 x 15/10 kg

20/20

30/30...

100 push ups 

100 russian twist

100 jumping squats 

100 sit ups